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1 February 2019

1
Feb

1 February 2019

1 February 2019

Warm-up:  3 Sets: 200m Row, 10x Russian KB Swing, 10x V- ups, Romanian Deadlifts with KB.

Strength: Sumo Deadlift: 5-3-3-3-3, increasing weight each set.

Stamina: 4 Rounds, not for time: 20x alt. Single leg KB RDL, 50m Farmer carry walking lunge, 100m Bearhug plate carry (AHAP- Unbroken).

WOD: For Time:

10-8-6-4-2 Thrusters (95/65)

2-4-6-8-10 Pull-ups

10-8-6-4-2 SDHP (95/65)

2-4-6-8-10 Burpees over the Bar

So, 10 Thrusters, 2 Pull-ups, 10 SDHP, 2 Burpees over the bar

then, 8 Thrusters, 4 Pull-ups, 8 SDHP, 4 Burpees over the bar, etc.

10-2-10-2

8-4-8-4

6-6-6-6

4-8-4-8

2-10-2-10

Cool Down: 3x 20 Ab Mat Sit-ups, 20 Leg Levers, 20 4-Count Flutter Kicks

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